Hey friendsNow I want to ask you something.  How many times have you trusted someone only to realize later their intentions weren’t what your thought?  I am sorry tostate that we live in a world where smiles are easy, words are available and sadly loyalty is rare.

There is something deeply human about wanting to see the best in others.  Our parents taught us to trust, to givepeople a chance.  But the truth is not everyone really deserve that chance.  And I tell you this is not cynicism but wisdom.

In this generation of filters, likes and instant connections, it’s getting harder to see what’s real.  People can pretendwarmth with a well-curated feed, pretend to be emphathetic with a perfectlytimed emoji, with a few inspiring quotes even. But energy?   This is the one wecan never ever pretend.

My grandmother once told me “Never trust someone who’s only nice when people are watching.  That really hit me differently as I grew up.  Because the real ones, the ones worth trusting stay consistent in the quiet moments.  They show kindness when there is nothing to gain.  They tell you the truth even when it is uncomfortable.  They protect your name when are not in the I’n the room.

You know the older generation learned to read people by time; by observing patterns, the new generation?

You have got to do it faster, through intuition.  Both the paths lead to the same wisdom.  Protect your peace.  Not everyone, who smiles at you wants to see you win and be happy.

May be you have been hurt by someone, you trusted too soon.  Maybe you saw their true colours when it was already too late. Don’t feel bad for caring. 

That’s your heart’s proof of humanity.  But from nowon, let every lesson strengthen your boundaries, not harden your heart. 

Learn the art of watching quietly, listen not only to what people say, but what they avoid saying.  Notice if these actionsalign with their promises, because one honest moment of observation can save you years of disappointment. 

And here’s the thing.  Friends, reading people isn’tabout judging them.  It’s about protectingyour emotional energy so you can still love fearlessly but wisely.

Your peaceis too expensive to jumble on the wrong path.

So as your walk into you next friendship, relationship or a business meeting, remember this,

Seek the truth, not titles.

Energy, not image.

and Consistency not charm.

The real ones will never need to convince you, you’ll just feel peace and tranquillity around them.  Please, please test before you trust.

Thank youfor tuning in to the ‘THE EYES BEFORE THE HAND SHAKE’. 

If this resonated with you, please share it with someone who gives too much, trusts too soon and loves too hard. 

They may really, really need these words tonight. 

And until next time- keep your hearts open, but your eyes wide And with this dictum, this is your host, Leena Madan. Signing off. 

Love you alland Bye-bye.

Concise form of the Podcast

1.    This podcast explores the psychology of trust, body language, and hidden intentions to help you spot authenticity and protect your peace.

2.    In today’s world, smiles are easy and loyalty is rare — trust must be earned, not given.

3.    Not everyone who appears kind has pure intentions; wisdom lies in seeing beyond appearances.

4.    Social media can fake warmth, but true energy and intentions can never be pretended.

5.   Observe tone, pauses, and consistency — real character shows in quiet moments.

6.    The wise learn to read people — through time or intuition — to guard their emotional energy.

7.    Don’t regret caring; instead, let each lesson strengthen your boundaries, not harden your heart.

8.    Watch patterns, not promises — actions always reveal the truth.

9.    Protectyour peace by seeking energy, not image; consistency, not charm.

10.  The real ones make you feel calm and safe — always test before you trust.

Podcast 12

Hey everyone, welcome to my podcast‘Heart Beats of Change’

So, just grab some coffee or justrelax and listen.

The incredible power of sleep, risingearly morning, a bit of meditation and a dedicated yoga practice with a littlebit of warming up exercises . . . .

These small intentional habits havehelped me unlock a level of clarity, energy and productivity which I never thought was possible at my age. 

We spend almost one-third of our life time, on planet Earth sleeping. 

Sleep is the vital Biological Process essential for physical and mental health. It allows the body to rest, repair and rejuvenate while the brain consolidates memories and processes information.  An adult typically needs 7 – 9 hours of sleep.  Quality sleep involves several stages, including light sleep, deep sleep, and REM sleep, each serving different functions.

For years, I thought sacrificing sleepwas just part of chasing my dreams, I’d stay up late, thinking I was squeezingevery ounce of productivity out of my day. 

That’s not all, for the past 2 monthsI’ve dedicated myself to attend to my Yoga routine, which has been a gamechanger for me.  It keeps me fit,flexible and energized physically, mentally and emotionally the whole day, allbecause I sleep and wake up on time.  Andit also prepares me to face the day with strength and calmness.  It’s like giving myself a head start, anadvantage I never knew I needed.

Now a few factson sleep

-       Deep sleep clearswaste products like beta amyloid from the brain.

-       Proper sleepreduces the risk of neurodegenerative diseases like Alzheimer’s.

-       Sleep qualitydirectly influence immune responses and boosts immune system.

-       Innovations inwearable devices and AI are temporary real-time sleep trackers, for moreaccurate detention of sleep disorders.

-     Good sleepprevents muscle break downs.

- Sleep isn’t justabout avoiding exhaustion, it’s about healing, restoring, and finding yourpotential as it is your brain’s reset button.

Here are a few points to help youfollow a perfect routine for sleeping at the right time.Set a consistentsleep schedule even on week ends to regulate your internal clock.Create a relaxingbedtime routine to signal your body that, it is time to wind down.

-       Limit screen timebefore bed.

-       Watch yourcaffeine and heavy meals intake, close to bedtime to prevent sleep disruptions.

-       Optimize yoursleep environment to promote better sleep quality and help you fall asleepfaster.

This apart here a few techniques to get into sleep mode naturally,

·       Blue light filtering and screen detox.

·       Mindfulness and meditation Apps.White noises orAmbient sound machines.

·       Wearable sleep trackers and Bio feedbackdevices.

If you are interested here are a fewrecommended apps and devices.

·       Headspace (Meditation and mindfulness App)

·       Calm (Sleep and Relaxation App)

·       Lactofen White noise machine (Ambient Sound Device)

·       Oura Ring (Sleep and Activity tracker)

Imagine walking up feeling trulyalive.  Your mind clear, your body strong,your heart full, ready to face whatever the day brings.  That’s the magic of a good night’s sleep combinedwith early morning practices.

So, Friends, today I invite you tostart small, sleep early and wake up just 15 minutes earlier each week andincorporate some gentle yoga or meditation into your morning schedule.   Feelthe difference.

Thank you for listening.  If this episode resonated with you, thenshare it with someone who needs a little nudge. And remember, your best life, begins with a good night’s sleep and asacred energizing morning routine. 

Sleep well, rise early, stretch,breathe, and I will soon see you in the next episode.

This is your host Leena Madan signingoff for now.

Bye till then.

PODCAST 12

Hello everyone,

Hearty welcome to my Podcast “Heart Beats of Change”

There is a saying,

‘Your body talks even when you don’t’.

Ready to unlock the secrets behind every move?

Welcome to Silent Signals- understanding the Body Language.

The Podcast where every gesture speaks louder than words.  

I’m Leena Madan your guide to decoding the hidden language that shapes how we understand, connect and influences each other. 

Get ready to uncover the secrets your body has been telling all along.

Let’s decode what’s really being said-without a word.

Have your ever noticed someone’s crossed arms during a conversation or caught a glance that seemed to reveal more than words ever could?

That’s the power of body language the silent signals we send and receive every day.

Isn’t it amazing?

Now what is the importance of body language?

Body language accounts for a significant portion of our communication. Estimates suggest up to 93% of our interactions are non-verbal.  In can reinforce what we say, or sometimes, completely contradict it.  For example, say “I am fine” with a clenched jaw or avoiding eye contact often reveals distress or discomfort.

Now let’s us move on to some common signals in our day-to-day life and what they might mean.

·      EYE CONTACT

Maintaining eye contact can indicate confidence and engagement and emotion during interaction while avoiding it may suggest discomfort, evasiveness or disinterest.  

Shifting gaze can be interpreted as nervousness or even dishonesty.  Eye contact has different interpretation in different cultures.

Your eyes tend to follow what you are interested.  People tend to move their eyes down or to one side when

o   Working through a problem

o   Recalling memories

o   Thinking about something difficult.

·      FACIAL EXPRESSIONS

A genuine smile involves the eyes whereas a fake smile might only involve the mouth.   Facial expressions often reveal true feelings beneath spoken words.

They help signal friendliness, openness, discomfort or deception, some facial cues such as pupil dilation, blushing and micro-expressions are beyond conscious control.  Sometimes some states like threat or approachability, co-operation etc., can also be understood by body language.

Compressed or narrowed lips can suggest uneasiness.

Quivering lips can suggest fear or sadness.

Pursed lips can indicate anger.

·      POSTURE

An open posture, with arms uncrossed and facing the person, signals openness and attentiveness.  Conversely, crossed arms and turned-away bodies can suggest defensiveness or disinterest.  Posture can also reflect states like eagerness, boredom or nervousness. Understanding posture helps interpret the unspoken messages people send to us during daily interactions, improving communication and relationship dynamics.  

It is important to keep in mind that body language isn’t  universal.

·      GESTURES

Hand movements, nodding, or leaning forward demonstrate interest.  Fidgeting, or repeated gestures might indicate nervousness or impatience.  The meaning of gestures can vary culturally, for e.g., a thumbs-up is positive in some countries but offensive in others.

·      PROXIMITY

Personal space varies by culture and individual performance and generally, closer proximity can suggest familiarity or comfort while distance may indicate formality or discomfort.  Postures also reflects cultural differences; some cultures are comfortable with closer d

PODCAST 11

Hi friends, 

Hearty welcome to my Podcast ‘HEART BEATS OF CHANGE’

Hope you all are doing good.  This time we are having a very interesting episode entitled ‘HIGH VIBE AND HEALTH’: ‘ELEVATE YOUR LIFE IN THE MODERN AGE’, where we go into the latest ways to boost your energy, elevate your mood, and stay thriving in today’s fast-paced world.

I am really really excited to share some of the freshest ideas that can help you feel your best, no matter, your age or life-style.

First let’s talk about tech wellness.  We live in an era where our smart phones are almost an extension of ourselves.

But constant scrolling drain our energy and create stress.  The latest trend?  You all may be knowing Digital detoxes and mindful tech habits.

I recently started implementing a ‘tech-free hour’ before bed, replacing my screen time with journaling, meditation, reciting affirmations and listening to calming music.  It’s amazing how much more relaxed, I feel when I wake up.

Irrespective of any age, this is a simple, effective may to reset your mind and boost your energy.  If you all are not following this you can try it out . . . . .

Its quite rewarding. 

Now let’s talk about movement not just any workout, but mindful movement, like the latest trend of virtual reality (VR) fitness.  Yes, VR is transforming how we stay active, making exercise immersive and fit.  I have heard my younger friends trying VR dance classes.  It’s a total vibe of a different kind!  When they told me about that I really felt energized and connected, even though I was just hearing about it.  So, for those with an interest to go, ‘gaga’ and dance don’t miss to try this out.

But for my older friends just try moving from one place to another, taking small walks and trying to climb stairs.

Whether you are young or old integrating movement that feels good and sparks joy is the key.

It’s not about punishing yourself, its about elevating yourself, its about elevating your mood and health.  Even doing yoga for about an hour or a brisk walk with a podcast in your ears will be sufficient.

Now let’s move into nutrition.  The latest trend?  

‘Adaptive eating’ is listening to your body’s signals and eating intuitively.  Also, friends, plant-based and super foods are everywhere, making it easier to nourish your body with vibrant, health boosting foods.

I remember staying with my grandma during my childhood.  She used to incorporate more plant-based meals and may be that’s what contributed to her brain health and longevity.   I remember the way she used to move and work and lived well into her nineties.

At this juncture, let’s all remember that its never too late to upgrade our diet.  I have incorporated soaked chia seeds and basil seeds into my breakfast cereal, which really keeps me energetic and full till my lunch time.  

Try it friends, your cells will thank you!

Next is the secret sauce: connection. 

The latest trend; virtual social clubs and interest groups.  

Whether you are in a yoga club, book club, an online meditation circle, or hobby group, or staying in a group for mindful living, staying connected boosts your high vibe and keeps you cool.

 Recently I joined a Yoga Club, and the shared positivity is contagious.  Remember a supportive vibe isn’t just for the young, it’s a lifelong boost.

And, finally the most important, practicing breath work and Meditation for Elevated Energy.

Techniques like conscious breathing, pranayama and mindful Meditation helps regulate the nervous system, reduce stress and boost your energetic state.

Hey friends, welcome back to ‘HEART BEATS OF CHANGE’,

Today’s episode is about,

‘LIVING FULLY WITH MINIMALISM’

What do we exactly understand the term minimalism?   Minimalism is a design and lifestyle philosophy that empathizes simplicity, clarity and functionality by only allowing the essential aspects to manifests.

Today I want to share an honest reflection about living fully with minimalism.  It’s something I learnt from my beloved Dad, Uncle and Aunt, about the beauty of simplicity.   This is about letting go as we reach the wint4er of our lives.

Talking about my Dad, even though he was highly educated with a profound knowledge of English and of course holding a job as an officer in a Government Concern, he chose to live in a minimalist way; and taught us the value of minimalism.

2 

This encourages intentionality and mindfulness by reducing distractions and only emphasize what truly matters.

Growing up I watched my Uncle and Aunt, who are really really affluent, possess only the 

Minimum things needed for a household.  Their home was simple, elegant and their belongings few but meaningful.

This made me understand that possessions don’t define happiness.  That true wealth lies in expressions, relationships and giving what truly matters is love, kindness and

4

Friends here are a few tips to live minimally,

-       Focus on quality not quantity.

-       Clear out what you don’t need.

-       Be thankful for what you have.

-       Keep your schedule simple.

-       Let go of material things.

Here are some great people amongst us who valued simplicity and love and, lived a minimal life but gave in plenty to all . . . . . .

Mahatma Gandhi – Led India to Independence through non violent resistance and lived minimally.

Mother Terasa – Dedicated her life to serving the poor and sick with a minimal life.

Leonardo da vinci – Achieved greatness in art, science and inventtio  lived minimally while only valuing curiosity.

Albert Schneitzer – Lived minimally in Africa, known for his humanitarian work and reverence or life.

3

A 

4

When someone we love so much leaves us, their possessions and memories remain, filling out hearts with both love and longing.  But true grace lies inletting go, releasing the material ties and accepting that their spirit lives on beyond the things they left behind. I believe that we must learn to let go of possessions and embrace the profound truth; love and memories are eternal, but possessions are fleeting.  It’s ins-------------- that we find healing, peace and the freedom to carry the essence forward in our hearts; in our actions, our gratitude and our memories.

5

Continuing our journey of letting go and cherishing love.   Totally we explore how embracing minimation can bring more peace, purpose and joy into our lives especially for the  ------.

Teach your kids to value things that truly matter like a meaningful toy or a special book, rather than accumulating many items.

Involve them in shopping decisions, fostering awareness of wants Vs needs.

Use minimalistic designs in this room to promote calm and focus.

6

Plan activities that help in connection, creativity and learning.  Teach them to appreciate what they have and find joy in simple pleasures.

Educational

Use stories, books or videos about minimation and mindful living.

Practical

Create family challenges, like

PODCAST 9

Hey friends, welcome back to my podcast ‘HEART BEATS OF CHANGE’ and to my new episode

‘WHAT SHOULD I READ NEXT’ ?

A little space where I share my journey through words, stories and ideas what have transformed me challenged me and helped me to see the world in a totally different perspective.

‘READING MAKETH A MAN’

If you are like me who believes in the power of a good book, then this episode is for you.

Stay with me.

Today I want to highlight how reading shapes us,  how it helps us, how it heals us and most importantly, how to decide which book to pick up next.

Friends, I make it a point to read at least one book a week.  I believe reading is gateway to knowledge, imagination, and empathy and it enriches our lives also.

Some weeks it’s two books also. I believe it’s my ritual,

A way of staying connected to new ideas, new perspectives and new emotions.  But I always get a doubt, with so many books out there, how do we choose what to read next?  That’s the question I ponder, each time I finish a book.

So, how do I decide what to read next?  

For me, it’s a mix of instinct, curiosity and sometimes a voice from the universe.  I love stories that resonate with my mindset, whether they challenge my beliefs or expand my horizons.  

Here are some books I’ve loved that I think you may consider.

·      “Atomic Habits” by James Clear, as who doesn’t want to master the habits and unlock their potential memoir which was raw, inspiring and very much human.

·      “Becoming” by Michelle Obama is a powerful memoir which was raw, inspiring and much human.

·      “Daring Greatly” by Brene Brown was about vulnerability and courage and how they can transform our lives.

At a time when you are feeling stuck, - mentally exhausted, or emotionally drained, a book like “The Alchemist” by Paulo Coelho is really apt.  This book with its simple yet profound message of listening to our hearts and following dreams, can change one’s entire outlook.  It will reawaken’s one’s desire to pursue what truly matters.  That’s the power of a good book; it can shift your perspective in an instant.

Sharing something more personal ….

Recently I was overwhelmed with lot of uncertainty and drained out emotionally that’s when I remembered a quote from

“Man’s search for meaning” by Viktor Frank”, when we are no longer able to change a situation, we ae challenged to change ourselves.

That resonated deeply with me.  I realized I was trying to control everything, which were beyond control, the real power was in changing my response.  That’s the beauty and magic of books, they can give us the tools to negative life’s storms.

And here’s the thing, reading isn’t just about escaping reality, its about engaging with it more realistically and  thoughtfully, it’s about finding stories that challenge us, inspire us and sometime heal us.

So, dear friends, my challenge to you today is next time when you finish a book, you’ve got to ask yourself?  

Do I need inspiration? Comfort?  Some affection?  Or a new perspective?

And then, pick up that next book that calls you, because each book is a doorway to a better, wiser, and a more so compassionate version of yourself.

They transport us to different worlds, inspire our imagination and offer profound insights into the human experience.

And when it comes to my student friends, 

I feel they should choose a book that aligns with their academic interests or future career goals, and can select a book that is appropriate for your current reading level, challenging enough to promote growth but not so difficult that it becomes frustrating.

And my kid friends

should b

Hello everyone!

Hearty welcome to my Podcast

‘HEART BEATS OF CHANGE’

Where every heart beat reverberates with a call for transformation.

Let’s explore

NEPAL DIARIES:

MOUNTAINS, MOMOS AND MAGICAL MOMENTS………

Let’s get set.  Fasten your seat belt, the world of trave is waiting for you; uncovering a story of adrenaline rushing expeditions a magical journey and the transformative power of stepping outside your comfort zone.

I am now sharing about a very special trip I took with my hubby, my brother and his family from Bangalore to the stunning city of Kathmandu, Nepal a few years back.

Our travel started with a simple wish,  to explore a new place together.  Nepal had always fascinated us with the majestic mountains, vibrant culture and of course the warm-hearted people.  The first glimpse of the mountains was pure magic!  We decided to go and of course I did some research to make sure we were prepared, for the best time to visit, what sights to see and also tips for a safe travel.

Here I would like to add a few points.

·      Check out on your documents and permits.

·      Best season to visit this place is during spring and Autumn.

·      You have to hire a reliable jeep for local trips.

·      Carry some medicines, stay hydrated and be cautious with local food and water.

And after that,  the real adventure began.

One of the most unforgettable parts of our trip was, the drives to the Nathu La Pass.  Imagine winding through the narrow mountainous roads, the snow-capped peaks all round.  Walking on the slippery snow at Nathu La was both exhilarating and a little nerve-wracking!  We really felt as if we were in a winter wonderland, so peaceful and serene.

And of course, the vast valleys, lush green forests and the Himalayas standing tall in the background.

Every moment felt like a painting coming to life.  The air was pure, the views breath taking and the beauty was addictive.

But, here’s a little tip, the mountain roads can be tricky.  The roads are narrow and sometimes steep.  Always travel with trusted drivers and don’t rush.

And of course, don’t miss the famous momos.  Though we have tasted them else where these were the best we’ve ever had!  Hot, spicy and served with a side of laughter and love.

This trip was indeed very special.   We had moments of awe, laughter and a little bit of nervousness, when walking on the ICY snow.

Watching the sunset over the mountains, sharing hot momos in a tiny café or just walking hand and hand with our loved ones through a serene landscape, that’s what travel is all about.

Friends, travel is more than just visiting places.  It’s about opening your mind and heart to the world around you.   It helps to develop problem solving skills and adaptability.  It fosters self-discovery and personal growth.

Now a few tips to create lasting memories

-       Friends, always be present in the moment, experience your surroundings and enjoy the sights/sounds and flavours around you.

-       Keep a travel journal, write down your thoughts/feelings and write memoirs everyday to capture the essence of your journey.

-       Try and connect with the locals and build genuine connections to enrich your experience.

-       Take pics, but don’t overdo it ……

Capture special moments …… this is for a life time!!

-       Try and engage in unique activities to create unforgettable memories.

Hey friends are you travelling soon?  Then use these links when making your bookings.  You are sure to th

Hey friends, welcome back to ‘Heart Beats of Change’.  I am really glad you’re here today because I want to talk about something that’s at the very core of all our struggles and victories.

A hearty welcome to my topic 

RESILIENCE – THE HEARTBEAT OF RISING BEYOND.

Resilience is the unwavering fire within us that refuses to be extinguished, even in our darkest hours, guiding us towards hope, healing and a future brighter than we ever imagined.

You know, resilience isn’t just about bouncing back after a setback.  It’s that fierce unbreakable heart beat inside us that refuses to give up, no matter how hard life hits us.   It’s a deep mine of strength that whispers, ‘keep going’, even when everything seems to be falling apart.

Sharing my own experience;

The past one year has been an overwhelming whirl wind of chaos and heart breaks, constant hospital visits, rushing back and forth, and facing an endless stream of uncertainties; as my husband was not doing well in his health front.

Most unexpectedly, amidst this storm, I also bore the unbearable pain of losing my dearest husband, and this was it.  My world had shattered into a thousand pieces.

I was desperately trying to hold on as everything around me seemed to crumble, leaving me lost in an ocean of sorrow and despair, with very few to help me.  The hopelessness and grief had almost shattered me.

In the face of life’s unpredictable storms, humanity is bound to overcome an endless of sea of uncertainty, forever searching for some meaning amidst the chaos.

This was when I made up my mind to embrace Yoga and share my voice through my Podcasts, pouring my heart into every step of the journey.

I am truly deeply grateful to each of you for your unwavering support for my podcast and heartfelt responses which have given me strength and purpose beyond words.

When I started my Yoga, It wasn’t only about stretching or breathing, but about reconnecting with my body and calming my restless mind.

And this apart, I found a glimmer of hope and healing through the small, yet powerful steps I have tried to take each day.  I also engage in my music classes and reading which has been a balm for my soul.  Staying connected with my dearest daughter and leaning on the unwavering support of my 2 friends.  Their presence through every moment, and their heart felt compassion was my anchor and strength.   I cannot forget the love ,support and dedication  of my husband’s relatives and my cousin brother.    And the advice from my mom’s sister and my compassionate tenants have given me immense strength.  Their prayers and kindness have been a life line, helping me gradually find my footing.  The unwavering support and genuine love of my husband’s care takers, during this crisis, for ever imprinted in my heart.  Their kindness helped me to carry through my darkest hours. 

 Of course, a change of place for a while can be such a powerful step towards healing.  Soon I will be visiting my best friend, someone who has stood by me through thick and thin, and who faced similar tragedy nearly two decades ago in the prime of her life.

Despite everything she found her way back, slowly and steadily.  Thanks to her career, her friends, her loved ones and family and her unwavering love for music and resilience.

I have also a plan to visit my daughter after a few months and spend some quality time together with her family.  This will be our way of healing and reconnecting and reminiscing my dearest husband.

So, friends, please don’t underestimate the power of changing your environment and surrounding yourself with love and positivity and if you are going through such times remember that resilience isn’t about forgetting the pain but about finding strength to keep movi

CYBERSECURITY & DIGIDTAL SHIELD: DEFEND YOUR DIGITAL WORLD

 Imagine you have reached your hospital for your mother’s surgery and you find your health care centres system is hijacked, patient records locked behind ransomware, and life-saving equipment immobilized – and there is confusion in every nook and corner and people are moving helter-skelter to find what happened; only to know that there was a cyberattack.

A hearty welcome to my Podcast

HEARTBEATS OF CHANGE

Friends,

Let me celebrate your presence in my new episode entitled 

CYBERSECURITY & DIGITAL SHIELD: DEFEND YOUR DIGITAL WORLD

At the outset what is Cyber security?

Cyber security is the practice of protecting computer systems, networks and the data from unauthorized access, attacks and damage, which is essential to safeguard sensitive information and maintain trust in digital systems.

 Stay with me as I slide into the dark world of cyberthreats, uncovering stories that could happen to any one of us and learn how to protect what matters most.

 In our increasingly connected world, Cybersecurity isn’t just a technical issue – it’s a societal necessity.  From personal data breaches to large scale cyberattacks on infrastructure, our digital future faces unprecedented challenges.

 Now, you might be asking, “what can I do about this”?

Well, cyber security isn’t just the responsibility of big Corporations or Governments.  It is a collective effort.

Firstly friends, let’s start with awareness.  Be cautious of

-       Phishing Emails,

-       The software upgradation,

-       Usage of strong, unique passwords.

 Organisations need to invest in proactive cybersecurity measures, regular security audits, employee training and incident response plans.  Prevention is key, but so is preparedness.

 Examples of Cyberattacks on individuals include phishing, (deceptive emails/messages).   

Malware/Ransomware (infecting devices to steal data or encrypt files) and identify theft (using stolen information for fraudulent purposes).

Then there is the social engineering tactics to manipulate human traits to trick victims into revealing sensitive Info.

Attacks like password cracking or credential staffing exploit weak or reused passwords to gain unauthorized access.

A cyber criminal can use a stolen credit card details to make fraudulent purchases.

An attacker posing as a tech support person who calls to ‘fix’ your computer, tricks you into giving them remote access.   A hacker can use credentials from a previous large-scale data breach,  to try and log in to your other online accounts, especially if you have reused the same password.

 NOW FOR A FEW CYBER ATTACKS WORLDWIDE AND IN INDIA

FEW CYBER ATTACKS - WORLD

-       The Wannacry Ransomware attack  …..

-       Kaseya Ransomware attack  …..

-       Solarwinds supply chain attack   ……

-       Amazon DDOS attack  …

-       Twitter Celebrities attack  …

-       The personal information leakage of 30,000 FBI and DHS employees.

-       Qatar National Bank Attack  …

-       The By Bit-  exchange crypto theft of $ 1.5 billion  …

   In the world level, The WannaCry Ransomware attack on May 2017 is the largest, affecting hundreds of thousands of computers across 150 countries.

In India, the latest significant attack targeted waxier in early 2024, resulting in the theft of over $ 230 million from its multisig wallet.

India is the third most targeted country for cyberattacks g

Hello everyone, a warm welcome to my Podcast ‘HEART BEATS OF CHANGE’, 

As we celebrate your presence in my episode 

THE FITNESS REVOLUTION: INSIGHTS , INNOVATIONS AND INSPIRATION

 I am your Host, Leena Madan, and today we are focusing light upon the latest in fitness, what’s trending, innovative, and what inspires us to push our limits when it comes to fitness.  Whether you are a seasoned gym goer or just starting your fitness journey, this episode is packed with great incidents of resilience, breakthroughs in workout gear, and routines that are shaping up the fitness world.  So let’s get moving.

Firstly, let me tell you something about what’s hot right now in the world of workouts.  The fitness fabric is weaving technology, science, and creativity.

Have you heard about HIIT – High–Intensity Interval Training and fitness racing?  It’s making a major comeback.  Quick, intense bursts of exercise followed by rest.  Mind you, it does deliver very quick results in less time, perfect for busy schedules.  There is also a rise in functional fitness and CrossFit–inspired routines.  These workouts build strength, flexibility, and agility. Just imagine lifting your groceries or climbing stairs with ease.    

Mind-body workouts are also gaining momentum.  Fusion classes, combined like Pilates combined with Yoga help both your muscles and the mind.  Incorporating zone-2 cardio also helps in longevity.  

And now a gear change.  The fitness industry is booming with really smart equipment.  Friends, let’s all understand that fitness is more than just a routine; it’s a great journey inward.  And every drop of sweat, every setback, and every small victory adds up to a stronger and a more resilient you . . . . . .

No matter where we start, it’s sheer consistency and passion that bring a colossal transformation!  You really don’t need the latest or trending equipment, but it’s the consistency that really matters.  And of course, having a staunch belief in your potential.   Even simple activities like walking, gardening, or playing with your kids can contribute to overall fitness.  Friends, do you know that walking and hiking are the best cardio exercises?  And of course, the exercise that works the most usage of muscles in the human body is the ‘Squat’, which is an ultimate full-body exercise that engages the quadriceps, hamstrings, glutes, calves, lower back, and the core.

The 5 components of fitness are

·      Cardiovascular Endurance.

·      Muscular Strength.

·      Muscular Endurance.

·      Flexibility.

·      Body composition.

Aerobics, muscle strengthening and balance ae the best type of fitness.  Introducing children in a fun way to these elements of exercise lay a great foundation for a fit life very early.   

Fitness Apps also offer a wide range of workout programs, personalized training plans and access to virtual fitness communities.

Friends there are about 97,000 fitness and health apps on tablets and mobile devices to choose from.  Platforms like ‘COURSERA’ offer online courses and certifications for fitness professionals and those looking to enhance their knowledge and skills in areas like nutrition, exercise, science and personal training.  When you subscribe to Apple fitness, you get access to a catalogue of workouts, including strength, yoga, HIIT, Core, Cycling and more.   Workouts, range from 5  to 45 mins are for all levels and age groups.

Fitness trackers like ‘GARMIN’ gives your ‘FITNESS AGE’ which is an estimate of how physically fit you are compared to your actual